Wednesday, January 27, 2016

The Age Old Health Question

Eat better.
Move more.
Be healthy....
We already know that!
So, why aren't more people getting it done?
This question has been asked over and over again.
Perhaps it will be more effective to ask "What is holding YOU back?"
Can any of these tips help you today?

Ditch Perfection
One idea is that we feel of we can't do it perfectly, we shouldn't even bother.
I've fallen into the perfection trap. "Oh, I can't eat a salad every day. I can't eat all my vegetables. I did just not even bother and enjoy a cupcake for lunch every day..."
Sure, it might sound silly when I phrase it that way, but that is exactly what my actions reflected!!

But, when you think about it, did we ever really start out as a master of any skill?
I have been riding horses for 33 years now. I'm still working to improve my skills!!  Does it really need to be perfect in order for me to benefit?
James Clear talks about this stumbling block here:

Be Realistic
I feel like there is a disconnect between the changes we are willing to make and the results we expect to get.
Confession time!
I want washboard abs, but I really like cake. And bread... and cheese... and....

I'm not willing to give up all the things I need to in order to reveal the muscles lying underneath a comfortable layer of fat.
NEWSFLASH: There's nothing wrong with making those compromises!
Precision Nutrition has this popular post and infographic to illustrate the spectrum:

Aim for the Long Term
The biggest game changer in my book is realizing that there is no short term solution.
Please, don't "go on a diet". Don't deny yourself things you truly love! 

Instead, do something TODAY that that can improve your habits. Do something tiny every day. Just change one thing at a time rather than trying to install a compete nutrition and fitness overhaul. 
Make a change for the rest of your life!

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Monday, January 18, 2016

8 Tips to Sneak More Activity into Your Day

8 sneaky ways to be more active:

1 - Take the stairs. How many opportunities can you find in a day?

2 - Park further away. How many extra steps can you squeeze in? 

3 - When walking, pick up the pace from leisurely to brisk - walk with a purpose! 

4 - Use a basket instead of a shopping cart. Sneak in a little weight training. Every time you add something to your basket, switch hands to keep things balanced! 

5 - Walk down every aisle of the grocery store. (Our whatever store you are shopping). Don't need anything from that aisle? Walk down it briskly! 

6 - Plan family outings and vacations that include physical activity. Are you interested in hiking, backpacking, swimming, skiing?

7 - At the office, replace your chair with an exercise ball. (Many fitness professionals recommend limiting stability ball sessions to 2 hours at a time to avoid core muscle fatigue and resulting poor posture.)
Stability Ball Basics

8 - Try some squats, push ups, or other strengthening moves during commercial breaks. If you're on a Netflix marathon, do it between episodes!

BONUS: Stretch, pace, or dance while waiting for the microwave! (You took your own lunch rather than eating out, right?)

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Thursday, January 14, 2016

Chocolate Coconut Overnight Oats

I have this weakness for coconut...
Almond Joy is one of my favorite candy bars...
When I make no-bake cookies, I replace some of the oats with coconut!

So, adding coconut to my chocolate oatmeal was just a natural evolution!!

I've been tweaking the recipe (I mean, does it *really* need 2 TABLESPOONS of cocoa?), and I'm still zeroing in on the best ratio of ingredients, but this should give you an excellent place to start!

I can satisfy my sweet tooth first thing in the morning, and I don't feel a single twinge of guilt!

Chocolate Coconut Overnight Oats
(remember, you can adjust the ingredients to taste)

Combine dry ingredients in a storage container:
(I use Pint mason jars because that's what I have on hand)

1/2 cup old-fashioned oats
1 tsp ground flaxseed meal
1 tsp powdered peanut butter
1 TBSP cocoa powder (You can double this for extra chocolaty taste)
1 TBSP coconut
Dry ingredients, ready to mix...

Add moist ingredients for the servings you plan to eat this week!
1/2 cup almond milk
1 tsp honey
1/8 tsp almond extract

Allow mixture to sit overnight.
In the morning, enjoy cold or microwave for 40 seconds and enjoy warm!

The only ingredients required to make this work are OATS, and whatever LIQUID you want to soak them with!  Could it get any easier?

What do YOU like in your oatmeal??

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Friday, January 8, 2016

Broccoli Cauliflower Pseudo-Quiche - FOR THE WIN!

By Popular Demand…….

Broccoli Cauliflower Pseudo-Quiche!!

So, I’ve started calling this a “pseudo-quiche” because a traditional quiche would use 2 parts milk to 1 part egg, and I prefer to leave this dish protein heavy in the egg department.  The number of eggs is an estimate.  We have our own chickens, so we are using our farm-fresh eggs – which do not always come in a consistent size….  I just wanted my eggs to barely top the height of my vegetables.

Any size pie can be made, and a pie crust isn’t even required!  My first attempt was small – just in case it was a disaster less than successful….
We actually ate 4 servings from this!
It was a smashing success!

My favorite part of the broccoli is the florets, and I hate huge chunks of stalk.  I use a non-traditional tool when preparing my broccoli and cauliflower….
I use scissors to cut the florets off!  No more crazy knife wielding!!

Imagine topping this with fresh, chopped tomatoes…..

The versatility of this dish is limitless, so enjoy!
And show me how you have customized it!!

Broccoli Cauliflower Pseudo-Quiche
The Recipe:

Prepared pie crust (optional)
½ large head of cauliflower (or more, if desired)
1 large broccoli crown (or more, if desired)
10-12 eggs
¾ cup milk
Shredded Cheddar Cheese

Preheat oven to 350 degrees.
Spread pie crust in a pie pan. (A round cake pan can be used in a pinch)

Chop broccoli and cauliflower
Steam to desired consistency (5 minutes, for me!)
Fill pie crust with steamed vegetables.

In a separate bowl, whisk together eggs and milk and any desired seasoning (salt, pepper, garlic powder, etc).
Pour egg mixture over vegetables.

Bake for 45 minutes or until knife inserted in center comes out clean.
Remove from oven and sprinkle with cheese.

Enjoy immediately or package up for a week’s worth of lunches!

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